Everyday Tips for Living With IBS

Get clear-cut advice to help you minimize your symptoms.

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Irritable bowel syndrome (IBS) is a problem that affects mainly the bowel, the part of the digestive system that makes and stores stool. IBS has several symptoms, such as cramping, bloating, gas, diarrhea, and constipation, and can be very painful.

One way to lessen the symptoms of IBS is by introducing fiber into your diet. Fiber reduces IBS symptoms - especially constipation - because it makes stool soft, bulky, and easier to pass. It is found in bran, bread, cereal, beans, fruit, and vegetables.

Begin to add foods with fiber to your diet a little at a time to allow your body to get used to them. Too much fiber all at once might cause gas, which can trigger IBS symptoms. Besides telling you to eat more foods with fiber, your doctor might also tell you to get more fiber by taking a fiber pill or drinking water mixed with a special high-fiber powder.

If you continue to have problems with IBS, consult your physician for other alternative therapies.

Eat Right to Minimize Diarrhea

Many doctors tell patients suffering from irritable bowel syndrome (IBS) to "eat what you want, as long as it doesn't bother you." While that may or may not be good advice, studies have shown that you can lessen your IBS symptoms by avoiding certain foods. Steer clear of these foods:

Caffeine. Caffeine stimulates the gastrointestinal system, at times leading to strong contractions and more bowel movements even in healthy individuals. Additionally, it has a diuretic effect, which may worsen dehydration caused by diarrhea.

Insoluble fiber. Raw fruits, raw vegetables, seeds, and nuts also act as a stimulant in the digestive system and can cause a narrowing to become blocked. On the other hand, soluble fiber, such as pasta, rice, baked potatoes, and oatmeal, can be soothing in that it helps bind loose stools.

Alcohol. Irritating to the GI system, alcohol carries a double whammy for IBS patients because it can worsen dehydration.

Fats. Too much dietary fat can lead to steatorrhea, a sometimes painful condition marked by foul-smelling stools that float. Fat can also increase peristaltic activity, leading to more bowel movements.

Carbonated beverages. Undigested gas bubbles from these drinks can lead to uncomfortable gas. Such gas-producing vegetables as onions, garlic, beans, broccoli, and cauliflower can also cause painful attacks.

Red meat. While red meat is a great source of vitamin B12 and other nutrients, it is hard to digest. Other sources of protein, such as white meat and fish, can be more comfortably digested.

Artificial fats and sweeteners. Products that contain artificial sweeteners, such as sorbitol, mannitol, and sucralose, can cause diarrhea and flatulence even in people with healthy GI tracts. Olestra, an artificial fat, can sometimes have the same effect.

Dairy. This applies only to lactose-intolerant people. These individuals need to steer clear of dairy foods to avoid the pain and flatulence that can worsen their symptoms. Otherwise, dairy is a good source of protein and calcium and should be kept in your diet if possible. Some people may take enzymes to help digest lactose.

Scientists keep looking for a cause for functional digestive disorders, like irritable bowel syndrome. Along the way, they find some potentially useful information. One such case: A study of the eating habits of healthy people with patients (46 percent had IBS, 27 percent had functional dyspepsia, and 20 percent had both) found that the ones who suffered digestive problems ate about 3 percent more fat and 2 percent fewer carbohydrates than those who were symptom-free. The difference is small, but it's in the right direction for general health anyway.

What does this mean to you? If you want relief, consider cutting back on fat and adding healthy carbs such as whole grains and fruit (as long as these foods aren't known to cause you pain).

Does Your Child Have IBS?

If your child is diagnosed with IBS, remember that it's a syndrome, not a disease, and it won't increase the risk of other conditions if you can manage the symptoms. Medications like laxatives are rarely prescribed because children are more susceptible to addiction than adults. Instead, the condition is treated with lifestyle changes. Try these tips:

Give your child more fiber and less fat to help prevent spasms

Use bowel training to teach the child to empty the bowels at regular, specific times during the day.

Learn and teach your child stress management techniques - come children with IBS improve when they can reduce tension

What to Do When Stress Makes IBS Worse

Stress - feeling mentally or emotionally tense, troubled, angry, or overwhelmed - stimulates colon spasms in people with IBS. The colon has a vast supply of nerves that connect it to the brain. These nerves control the normal rhythmic contractions of the colon and cab cause abdominal discomfort at stressful times. People often experience cramps or "butterflies" when they are nervous or upset. But with IBS, the colon can be overly responsive to even slight conflict or stress. Stress also makes the mind more tuned to the sensations that arise in the colon and makes the stressed person perceive these sensations as unpleasant.

When stress causes your IBS symptoms to flare up, make sure to practice these techniques:

do relaxation training, such as meditation, at least once a day

get regular exercise such as walking or yoga for at least a few minutes each day

make any changes that will reduce the stress to a more manageable amount, such as asking for or hiring help

get adequate sleep

Can Hypnotherapy Help IBS?

With an unknown cause and no real cure, it's difficult to pinpoint why any treatment helps IBS sufferers. But one approach that has been shown to relieve symptoms is hypnotherapy. The practice of hypnosis is not restricted by law in most places in the United States, which means that anybody can become a hypnotherapist without any qualifications or quality assurance. When choosing a hypnotherapist, keep the following in mind:

A clinical hypnotherapist should have seven to nine years of university coursework plus additional supervised training in internships and residency programs.

The hypnotherapist should be licensed (not certified) in his field by the state.

If the person's degree is in hypnosis or hypnotherapy, rather than a state-recognized health-care profession, the person is a lay hypnotist and is not qualified to treat your medical problem.

Hypnotherapists qualified to treat IBS should have membership in the American Society of Clinical Hypnosis (ASCH) or the Society for Clinical and Experimental Hypnosis (SCEH). Also check for membership in the American Medical Association, the American Dental Association, the American Psychological Association, and other professional organizations.

One way to lessen the symptoms of IBS is by introducing fiber into your diet. Fiber reduces IBS symptoms - especially constipation - because it makes stool soft, bulky, and easier to pass. It is found in bran, bread, cereal, beans, fruit, and vegetables.

Begin to add foods with fiber to your diet a little at a time to allow your body to get used to them. Too much fiber all at once might cause gas - and these foods are all possible culprits for excessive gas, which can trigger IBS symptoms. You can also get more fiber in an over-the-counter pill or a mix you add to liquid, such as Metamucil.

To get help adding fiber to your diet, consult a dietitian.

8 Foods That Can Cause Diarrhea and Indigestion

Studies have shown that people afflicted with diseases that cause diarrhea, like IBS, can lessen their symptoms by avoiding certain foods. If you're suffering from digestive discomfort and diarrhea, you might want to steer clear of the following:

Caffeine. Caffeine stimulates the gastrointestinal system, at times leading to strong contractions and more bowel movements even in healthy individuals. Additionally, it has a diuretic effect, which may worsen dehydration caused by diarrhea.

Insoluble fiber. Raw fruits, raw vegetables, seeds, and nuts also act as a stimulant in the digestive system and can cause a narrow opening to become blocked. On the other hand, soluble fiber, such as pasta, rice, baked potatoes, and oatmeal, can be soothing in that it helps bind loose stools.

Alcohol. Irritating to the GI system, alcohol carries a double whammy because it can worsen dehydration.

Fats. Too much dietary fat can lead to steatorrhea, a sometimes painful condition marked by foul-smelling stools that float. Fat can also increase peristaltic activity, leading to more bowel movements.

Carbonated beverages. Undigested gas bubbles from these drinks can lead to uncomfortable gas. You may also get painful attacks from gas-producing vegetables as onions, garlic, beans, broccoli, and cauliflower.

Red meat. While red meat is a great source of vitamin B12 and other nutrients, it is hard to digest. Other sources of protein, such as white meat and fish, can be more comfortably digested.

Artificial fats and sweeteners. Products that contain artificial sweeteners, such as sorbitol, mannitol, and sucralose, can cause diarrhea and flatulence even in people with healthy GI tracts. Olestra, an artificial fat, can sometimes have the same effect.

Dairy. This advice applies only to lactose-intolerant people. These individuals need to steer clear of dairy foods to avoid the pain and flatulence that can worsen their symptoms. Otherwise, dairy is a good source of protein and calcium and should be kept in your diet if possible. Some people may take enzymes to help digest lactose.

Always Travel With Your Medication

When traveling abroad with a chronic gastrointestinal condition like irritable bowel syndrome, take extra care when packing your medicine. Regardless of how well you've packed your medicine kit, however, even the best-laid plans can go awry. What happens if you lose your kit? And, even worse, how do you go about replacing prescription medications?

First, make sure you know the generic names of all the medications on which you rely. Unlike brand names, the generic names of drugs are the same in every country. You may not know the brand of antidiarrheal to look for in a foreign pharmacy, but if you know that the generic name for Imodium, say, is loperamide, you'll find it easily. Your physician, pharmacist, or the prescription information labels will tell you the generic names of your medications.

Make a list of the drugs you are taking (using the generic names, of course) with your usual milligram dosage. Pill size may vary in different locales, so recording dosage is important. If one of your medications requires a prescription in the country you're visiting, you should be prepared with a letter from your doctor stating your condition and your pharmaceutical needs. Though this may sound overly cautious, you'll be glad of your foresight if you lose your medication.

For many people, careful eating reduces Irritable Bowel Syndrome (IBS) symptoms. Before changing your diet, keep a journal noting the foods that seem to cause distress. Then discuss your findings with your doctor. You may also want to consult a registered dietitian, who can help you make changes to your diet. Try these tips:

In many cases, dietary fiber may lessen IBS symptoms, particularly constipation. However, it may not help pain or diarrhea.

Drinking six to eight glasses of plain water a day is also important, especially if you have diarrhea. But steer clear of carbonated beverages. These can cause gas and discomfort.

Chewing gum and eating too quickly can lead to swallowing air, which also leads to gas.

Eating smaller meals more often, or eating smaller portions, should help IBS symptoms. Large meals can cause cramping and diarrhea.

It may also help if your meals are low in fat and high in carbohydrates, such as pasta, rice, whole-grain breads and cereals (unless you have celiac disease), fruits, and vegetables.

Relieve IBS Symptoms With Exercise

Why has exercise, a low-risk option that promotes general health, been overlooked in standard IBS management? The best answer to this question is poor patient adherence. Many healthcare providers don't bother to mention the benefits of exercise as part of an IBS treatment plans because they think the advice will go "in one ear and out the other," or because they are unaware of the information themselves.

Adding exercise to your plan can provide significant IBS relief, improve your general health and has few side effects (maybe a blister or two). On the physical level, exercise regulates bowel functioning. It stimulates the digestive process, triggering peristalsis (the contractions of the colon that move food along the GI tract), which can be particularly helpful if constipation is your main symptom. Mentally, exercise reduces stress and generates a sense of wellbeing. The prescription: regular aerobic exercise, such as a 20-minute walk three days a week.

Regular exercise can help irritable bowel syndrome (IBS), but you don't have to go to extremes with exhaustive workouts, five times a week. It is actually important to gradually increase exercise, making it part of your daily routine. Begin with low-impact physical activity, such as a brisk walk. Some higher impact activities, such as running, can lead to diarrhea - so the gradual approach is particularly important for individuals with diarrhea-predominant symptoms.

Whatever you choose to do, always remember to consult your physician for advice about what is safe and effective for you. Whether it's playing your favorite sport or escaping the daily grind for a long run in the country, choosing some form of physical activity can decrease your stress levels, increase your energy levels and quite possibly reduce or eliminate your bothersome IBS symptoms.

A recent study has revealed that foods high in fructose - a type of sugar - may contribute to the symptoms of irritable bowel syndrome (IBS). Researchers found that patients with IBS and fructose intolerance improved their symptoms by eliminating fruit and other foods containing fructose.

As part of the study, 30 patients with suspected IBS and fructose intolerance avoided fructose for a year. Those who stayed on the diet experienced a significant drop in bloating, cramping, and diarrhea. The patients who did not comply with the diet showed no improvement in symptoms. This study suggests that some people diagnosed with IBS may actually be fructose intolerant as well.

5 Stress-Busters That Can Calm IBS

Although the exact role of stress in digestive disorders such as irritable bowel syndrome (IBS) is controversial in the scientific community, many people with IBS have experiences making it clear to them that stress triggers their symptoms of cramping, gas, diarrhea, constipation, and nausea.

Living life with less stress may help to ease your symptoms, and it can be good for your health overall, but it's often an elusive pursuit. If stress plays a major role in your life, try these tips to find relief:

Take a time-out Time-outs aren't just for athletes or unruly children. In fact, all of us occasionally need time on the sidelines to clear our heads and gain new perspective. Call it a time-out, call it meditating, call it whatever you want - just take some "me time" and give yourself a break every once in a while.

Pamper yourself What do you get when you cross candlelight, a warm bath, and soothing music? Instant relaxation! Next time stress has you in a stranglehold, loosen up with this tried-and-true home stress remedy.

Get a massage Give your muscles a gift. Apart from feeling great, massage is a wonderful way to relieve tension and stress throughout your whole body.

Walk it off Studies show that regular exercise is a great way to beat anxiety and the blues. For starters, try working a ten-minute walk into your daily routine. Your body and your mind will thank you.

Giggle Sound silly? Well, it is - and that's the point. Not only is laughter a scientifically proven tension reliever, but it's free, so use it at will. And if your funny bone needs some prodding, rent a comedy or recall amusing stories from the past with a friend. As the old adage goes, laughter is the best medicine.

After frantic last-minute packing, a heart-stopping round of "Who has the tickets?" or a two-hour delay spent worrying about connecting flights, stress can tie your insides in knots before you even board the plane. If you're not careful, stress can also cause gastrointestinal flare-ups and wreak havoc on even the most foolproof itinerary.

Though researchers aren't exactly sure how stress wields power over our bodies, most people would agree that maintaining low stress levels feels a lot better than anxiety-packed days. Irritable bowel syndrome (IBS) sufferers are all too familiar with the vicious cycle in which stress leads to flare-ups, which lead to more stress, which leads to even more discomfort.

If you know that anxiety and stress bring on your symptoms, it's up to you to make your vacation as stress-free as possible. Don't overbook yourself; get plenty of rest and take time-outs to relax. If something does go wrong, if your luggage somehow ends up in Antarctica, do your best not to panic. It's not the end of the world, and you, the savvy traveler, have packed all your necessities - money, medications, toiletries, and a change of clothes - in your carry-on bag. If the airline or hotel drops the ball, a well-packed carry-on will help you surmount any obstacles thrown in your path.

The Steps of Elimination Dieting

If you're on an elimination diet to determine what's causing your IBS, make sure your goals are realistic. Success while on an elimination diet is a huge milestone for many people who suffer from digestive disorders.

Before beginning a trial diet, discuss it with your family to gain their support. You will need help staying on your diet and keeping foods that you shouldn't be eating out of the house for a while. Furthermore, don't begin the diet during a holiday season - be more realistic and wait until a time when pies and stuffing aren't tempting you at every turn. Finally, keep a diary or symptom inventory for at least three days before beginning the diet, and continue the diary while you follow the diet. You can use the diary to document what you eat and record whether symptoms arise afterward.

Our society has developed into an antibiotic culture so intent on destroying bacteria - we often expect a prescription to cure even a minor infection - but unfortunately, we've eradicated much of the beneficial bacteria in our bodies along with the harmful strains. The normal human gastrointestinal tract contains hundreds of different species of beneficial bacteria (intestinal flora). In order to provide a healthy environment within the gastrointestinal tract your body requires proper amounts of these "friendly" bacteria. So how can you help your body maintain the proper amount of the much needed "friendly" bacteria? The answer is probiotics.

Probiotics are living, direct-fed microbials that promote the growth of beneficial bacteria in the intestines. They come in two types: food (check out your grocery store's dairy case and refrigerated section for probiotic-rich yogurt, kefir or raw sauerkraut) and dietary supplements. Probiotics work by colonizing the intestinal tract and crowding out disease-causing bacteria, viruses, and yeasts. Strong evidence shows that probiotics help lactose intolerance and diarrhea, decrease the risk of colon cancer, ease the symptoms associated with irritable bowel syndrome, lower blood pressure and blood cholesterol levels, and boost the immune system. Talk to your doctor before trying probiotics.

If you have irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other digestive problems, consider keeping a journal to track your symptoms and how you're feeling. If you're new to journal-keeping, start by buying a notebook. Write continuously for 20 minutes a day - don't worry about spelling, grammar, or punctuation.

Make note of any strong feelings that arise during the day. When pressed for time, try using one adjective that sums up your day and a second to describe how you want tomorrow to be. Don't give up if you haven't written for a few days. Whenever you feel like you need emotional clarity, writing can help.

Reading previous journal entries may put your current health problems in perspective. You could determine that a week-long bout of diarrhea was just the result of bad dietary choices, not a flare up of your condition.

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